Best healthy fat foods
Foods rich in monounsaturated fats and omega-3s — the fats with the strongest cardiovascular research support.
Fat quality matters more than total fat. Mediterranean and DASH research consistently support these specific sources.
16 top picks
- 🫒
1. Olive oil
124 kcal · 0g P · 1 tbsp
- 🥑
2. Avocado
320 kcal · 4g P · 1 medium
- 🐟
3. Salmon
235 kcal · 24.9g P · 4 oz fillet
- 🐟
4. Sardines (canned in water)
220 kcal · 26.5g P · 1 can (3.75 oz)
- 🐟
5. Mackerel
345 kcal · 21.5g P · 4 oz
- 🌰
6. Walnuts
183 kcal · 4.2g P · 1 oz (7 halves)
- 🌰
7. Almonds (raw)
162 kcal · 5.9g P · 1 oz (~23 nuts)
- 🌱
8. Chia seeds
58 kcal · 2g P · 1 tbsp
- 🌱
9. Flaxseeds (ground)
37 kcal · 1.3g P · 1 tbsp
- 🌰
10. Pecans
193 kcal · 2.5g P · 1 oz
- 🥜
11. Macadamia nuts
201 kcal · 2.2g P · 1 oz (10-12 nuts)
- 🥜
12. Pistachios (shelled)
157 kcal · 5.6g P · 1 oz (~49 nuts)
- 🎃
13. Pumpkin seeds (pepitas)
157 kcal · 8.4g P · 1 oz
- 🥜
14. Almond butter
98 kcal · 3.4g P · 1 tbsp
- 🌱
15. Tahini (sesame paste)
89 kcal · 2.5g P · 1 tbsp
- 🥚
16. Eggs (large)
78 kcal · 6.5g P · 1 large egg
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